Food of the Month: Artichoke

Artichokes get a lot of fame because they make a great appetizer – who doesn’t love digging into a great spinach and artichoke dip? Although delicious, spinach and artichoke dip isn’t the most nutritious snack and the fatty ingredients overshadow the health benefits of artichokes. Luckily, there are healthier options (like the recipes below) so you can savor their taste and your healthy choice.

This spiny vegetable is rich with vitamins and antioxidants that promote good health. Artichokes are a source of vitamin C, an antioxidant that helps the body repair tissues and heal wounds. The vitamin K in artichokes helps blood clot and contributes to bone health. Other antioxidants present in artichokes help protect against diseases and supports cell health.

To prepare artichokes, rinse in cold water, trim the stem and snip the thorny ends of the leaves, then boil or steam your prepped artichokes. To eat, remove a petal and pull the petal through your teeth to remove the flesh at the bottom of the leaf. In the center of the petals at the base of the artichoke, you’ll find the heart. Artichoke hearts are the most edible and tender part. Spoon out the artichoke heart and enjoy!

Nutrition Information
1 Artichoke, medium (128g)

• Calories: 60
• Fat: 0.2g (0%)
• Cholesterol: 0mg (0%)
• Sodium: 120mg (5%)
• Potassium: 474mg (13%)
• Total Carbohydrates: 13g (4%)
• Protein: 4.2g (8%)
• Vitamin A: 0%
• Vitamin C: 25%
• Calcium: 5%
• Magnesium: 19%
• Iron: 8%

RECIPES

Source: http://allrecipes.com/recipe/simple-steamed-artichokes/

• 2 whole artichokes
• 1 clove garlic
• 1 tablespoon lemon juice
• 1 bay leaf

Directions

1. Cut stem from artichokes and discard, making sure the bottom of each artichoke is flat. Cut top 1 inch (or so) of the artichoke and discard. Snip the thorny ends from each artichoke leaf with a pair of kitchen scissors.
2. Fill the bottom of a pot with a couple of inches of water, adding garlic, lemon juice, and bay leaf to the water. Place a steamer basket in the pot, making sure that the water does not flow over the bottom of the steamer basket.
3. Place the artichokes in the basket, resting on the flattened bottoms.
4. Bring water to a boil, cover the pot, and cook until the leaves can be easily pulled from the artichoke, 20 to 30 minutes.

• 1 (12 ounce) jar marinated artichoke hearts, drained and chopped (reserve marinade)
• 1 bunch green onions, chopped
• 9 eggs, beaten
• 1 pound sharp Cheddar cheese, grated
• 14 saltine crackers, crumbled
• 1/2 cup chopped fresh parsley
• 2 cloves garlic, minced (optional)
• 1 dash hot pepper sauce
• salt and ground black pepper to taste

Directions

1. Preheat oven to 325 degrees F (165 degrees C).
2. Heat 3 tablespoons of the reserved marinade from the artichoke hearts in a large skillet. Cook and stir green onions in hot marinade until wilted, 2 to 3 minutes.
3. Stir cooked green onions, eggs, Cheddar cheese, saltine crackers, parsley, garlic, hot pepper sauce, salt, and black pepper together in a bowl; pour into a 9×13-inch baking dish.
4. Bake in the preheated oven until center is puffy and no longer moist, about 40 minutes; cool slightly before cutting into squares.